How can I safely improve my running endurance? And is it better to run in the morning or evening?

Question

I am a first time runner and I'm 17 years old, weighing 110 pounds and I would like to be able to run about 5 miles everyday.

Answer 1

morning=running, evening=weight training.  If you can get a good morning run in you also get the runners high for the rest of the day.

Answer 2

You can run whenever you want... I prefer in the mornings cause the air is fresh not so much air pollution and if i don't run inside the city, i can even listen to the birds singing. That gives me a good feeling and motivation for running. I also run competitions and they mostly start in the morning so for my body it's better to run also in the morning, then I don't have to change the rhythm.

If I want to improve my running endurance I run very slowly, but increase my distance. If you want to run every day, then i suggest that you run 2 days your normal distance and the third day you try to increase 10-15%. After you run again 2 days as normal and after again the longer run. If you are comfortable with the longer distance run it for a week and after you can increase again as before. But don't increase too much.

Before running drink a bit but not 2 or 3 bottles or your stomach will feel bad. maybe eat a banana.

I run marathon competition in under 3 hours so I think I know what I am talking about. Good luck and have fun.

Answer 3

Run in the evening, when you wake up your body is in catabolic starvation mode and will use muscle rather than carbs and fat as energy, this is counter-productive to improvement.

You can safely improve by working hard. Eat right, sleep right, warm up and stretch beore your runs. Good luck!

Answer 4

Run when its most convenient for you. Work slowly toward your mileage goal. dont worry about how fast you run but about completing your goal mileage for the day. Increase your mileage by about 10 percent per week for three weeks and then reduce your mileage the fouth week. Repeat  this pattern to reach your goal.

If you run in the morning, you can eat before you run and you may feel better. Remember to drink throughout the day to maintain hydrationEnjoy yourself and be patient. Trying to increase mileage too fast may cause injuries to yourself and then you'll be frustrated. Dont forget to rest, you dont have to run everyday.

Answer 5

Run in the evening. If you run in the morning there won't be enough in you and you could faint from lack of food.  Where as at the end of the day, you will have carbs in you.  Plus make sure you drink lots of water before you go running...roughly about three or four water bottles before. This will help you so you don't get side cramps...so then you can run further with out stopping. Bananas help with side cramps too. And don't forget sleep and food!! Hope this helps and good luck!!!

Answer 6

Yes run in the evening, but you shouldn't start off at 5miles.

1st week- 1mile

2nd week- 1.5miles

3rd week- 2miles

4th week- etc....

Just keep doing this and in no time you will be running 10miles!

Answer 7

I would suggest a combination of both. If you are planning to do a road race such as a full or half marathon or even a 5 or 10 k then be sure to get some morning runs in. Races usually start early in the morning so you should get used to early runs. Wake up enough before hand to get some food in your stomach, stretch and get your blood flowing. It also gives you energy for the day.

Evening runs are also good because your body is "awake" and you should have enough fuel to get in a good run. Avoid runs in the afternoon when the sun is at it's peak. The heat cab slow you down and strain your body. Of course unless you are training for an endurance event that takes place in the heat.

Hope that helps. I keep a runner's blog and it usually has some great tips and even better stories. See below